om body
A supported backbend that opens and lengthens
the front of the body while strengthening the
back of the body
An overview of...
Camel Pose
(Ustrasana)
Detailed alignment
cues for Camel Pose
360
̊
yoga
Doctor
yogi
with
presents...
T
he asana encourages the front and sides of our ribcage to expand drawing breath
into deeper parts of our lungs. Backbends can be stimulating and energising
clearing stagnant energy and boosting our metabolism.
ALIGN YOUR KNEES
l Find the boney points
at the front of your
pelvis (these are known
as the ASIS, Anterior
Superior Iliac Spines)
and line these up so that
they are directly above
the centre of each of
your knees.
ALIGN YOUR PELVIS AND
LENGTHEN YOUR LOWER BACK
l Roll your upper, inner thighs
back to create space at the back
of your pelvis
l Stabilise the pelvis by
lowering your sacrum (the flat
part of your lower spine) and
tailbone (coccyx) down towards
your heels
l This action engages the
abdominal muscles and
lengthens the lower back
l Avoid “tucking” or
“scooping” your sacrum and
coccyx under which can lead
to a clenching of your Gluteal
muscles and a hardening of
your pelvic area
FIRM YOUR ARMS
l Starting with your
hands on your hips
press your hands
down to encourage
your spine to lengthen
l Then allowing your
arms to dangle reach
for both heels at the
same time
l Press your hands
down into your heels
and hug your arms
energetically towards
each other